Training Matters: Developing and Implementing a Mental & Team Toughness Training Program to Build a

Championship-Level Team

Mick Haley, USC Head CoachMike Voight, Ph.D.,

USC Team Consultant

Periodization Plan CyclesTeam, Leadership, Mental Toughness Periodization Plan: General Phases

Phase/Dates Cycle

Off-season Macrocyle I January - JulyGeneral Preparation Mesocycle I January - FebruarySpecific Preparation Mesocycle II March - AprilTransition-General Prep Mesocycle III May – July

Pre-season-Competition Macrocycle II August-NovemberPre-season Training/Matches Mesocycle IV August - September

Competition (PAC 12 = 2 rounds) Mesocycle V October – November

Post-season Macrocycle III December Unloading/Competition Mesocycle VI December

(NCAA Rounds 1-2) Unloading/Competition (Regionals) Mesocycle VII December Unloading/Competition (Final 4) Mesocycle VIII December

USC Performance Team

Performance Team (PET)* Members* Meetings throughout the year* Goals [who can you include??]----------------------• Head Coach• Coaching Staff• Data Volley/Stats and Video Editing• Sport Psychology-Team Consultant• Biomechanist & staff [** next workshop**]• Sports Medicine• Strength-Conditioning-Agility Coach• Nutritionist• Academic Advisor• Marketing• Administration• Guest speakers

Pictures from Kendall F, McCreary E, Provance P: Muscles Testing and Function, 4th ed. Baltimore: Williams & Wilkins, 1993.

Note: that theRectus Abdominishas limited contactpoints whereas theObliques act as a girdle around the whole trunk.

Note:a NeutralPelvis positionis independentof thetrunk positionin space

Firing the Obliques Stabilizes the Trunk in Any Position

PlanksGoal: stabilize trunk using abdominal muscles align shoulders hips and ankles

Strengthen muscles controlling shoulder and shoulder girdle

Progression:Start face down with weight on forearmsLift body off ground into plank position ( avoid sagging in the middle)push forward into ground with forearmsallow shoulder blade to move around ribs

Modifications:Side Planks one forearmLift hips off groundAlign shoulder, hip, and anklesside: maintain shoulder blade positionavoid hunching shoulders toward head)

Compare and Contrast:Align ankle, knee, hip, shoulder, earWatch sagging of waist area

Planks: Trunk

PlanksStabilize trunk ( be a plank)by using abdominal muscles on sidealign shoulders hips and ankles

Coaching “Cues”Front Plank

Side Plank

AbsOn?

Aligned?

Check side abdominal muscles on sides above hip boneAre they on? If abs on, muscle feels hard If abs are off, area feels mushy

Feel the difference in arm and leg speed when abdominals are off vs. on

Keep elbow under shoulder

USC Volleyball Periodization Plan: Cycles I & 2 (team, leadership, mental toughness)

Off-season Training* priorities = What are the priorities for your team?

* activities = What activities do you/have you used to practice/improve upon these priority points?

- past season debriefing (what worked/did not work)- lessons learned from last season- what do we want to bring with us? Leave behind?- senior exit interviews

- ID current team strengths/dynamics (needs assessment)- individual player assessments for spring (individuals)- team brainstorming for spring season - leadership assessments (individual, team, peer)- leadership apprenticeship period- team brainstorming for summer-fall season- pre-season preparation & Traditions

* PET Collaboration

Periodization plan (continued): Cycle 3

Summer Training * priorities [your applications?]

* activities- commit to summer training- conditioning/weight training on campus/at home- adherence to conditioning program- playing on the beach; US National camp participation- contact with teammates (facebook page)- work at summer volleyball camps- captains prepare summer mailings to new players- “big sisters” connect with their “little sisters”- summer reading- lessons learned from spring season—what to work to improve this summer (mental toughness, game, leadership, …)

Periodization plan (continued): Cycle 4

Pre-season Training/Matches* priorities [your applications?]* activities

* Team Building activities =– social cohesion activities (scavenger hunts, ropes course, ...)

- team dinners; movie nights; ‘night on the town’; camping, team trivia, …

-- task cohesion activities (on court relationships, meetings) **- team squares- standards/accountability meetings- quality practice/mental training sessions- match preparations [game-execution-coping routines]* individual and team- captain-leadership training/follow=-ups- team “Buttons”

• PET Collaboration• Drama management [lessons learned/opportunities]• Confidence Enhancement• Progress Points from pre-season matches into conference

Periodization plan (continued): Cycle 5

1st round of PAC 10 Matches* priorities [your applications?]

* activities

- Lessons learned from Pre-Season Matches- Standard/accountability meeting (2)- Game preparation-execution-coping routines

- individual and team- Match Evaluation Form- Goal Progress- STATS & STAT Psychology (Mick & Jonathan

Scott)- Drama management (if necessary)- Leadership preparation

Periodization plan (continued): Cycle 5

2nd round of PAC 10 Matches

* priorities [your applications?]

* activities

- Lessons Learned from First round- Standard/Accountability meeting (s)- STAT Psychology (continued)- Match Evaluation Form- Game preparation-Execution-Coping Routines

(team & individual)- Drama management (if necessary)- Leadership preparation

Periodization plan (continued): Cycle 6

Post-season 1: NCAA 1st & 2nd Round Matches

* priorities [your applications?]

* activities- Lessons Learned from Conference Play- NCAA tournament Preparation protocols- “team talk” skills & strategies- Leadership preparation- Standard setting

Periodization plan (continued): Cycle 7

Post-season 2: NCAA Regionals* priorities [your applications?]

* activities

- team squares/motivation- focus- NCAA regional preparation protocols- Current strengths- Lessons Learned from Rounds 1-2- Leadership preparation- Standard setting

Periodization plan (continued): Cycle 8

Post-season 3: Final 4* priorities [your applications?]

* activities- Standard setting- team squares/motivation & focus- our 7th player- Lessons Learned from Regionals- Individual Contributions- Leadership Preparation- Celebrate our Successes!

Brainstorm 1: Your Periodization Cycles* Depending upon your situation, brainstorm your most likely cycles & List

them here

I. ____________________________________II. ____________________________________III. ____________________________________IV. ____________________________________V. ____________________________________VI. ____________________________________VII.____________________________________VIII.____________________________________

Brainstorm 2: Your Periodization Cycles* What will each cycle’s PRIORITIES be? Specific ACTIVITIES? List them here

I. ____________________________________II. ____________________________________III. ____________________________________IV. ____________________________________V. ____________________________________VI. ____________________________________VII.____________________________________VIII.____________________________________

Cycle I. Off-Season: Senior Exit Interviews

Cycle I. Off-Season: Captain Interviews

Cycle 2: Off-Season: Assessment

Cycle 2-Off-Season: Team Standards